High Sugar Intake

Adverse effects on vitamins and minerals

BY STEVE BORN

As if consuming too much sugar isn’t bad enough, did
you know that high sugar intake depletes and reduces
the absorption of certain vitamins and minerals? It’s true.
While we don’t know with 100% precision whether this
is the “starting point” for sugar’s negative effects on the
body, interfering with nutrient absorption is definitely
not a beneficial effect. It could very well play a role in
decreased immunity and other health consequences.
Here are the vitamins and minerals that are adversely
affected by high sugar intake:

VITAMIN C:
Unlike most mammals, humans are
unable to synthesize their own vitamin C. We must
obtain it from outside sources. This is because the
human body has a mutation in a specific gene that is
required for the production of vitamin C from glucose.
The reason this is important is because both glucose
and vitamin C use the same transporters to enter cells.
Research by Dr. John Ely (The Glucose Ascorbate
Antagonism theory) has shown that high glucose levels
inhibit vitamin C from entering the cells, resulting in
decreased absorption of this particular vitamin.

VITAMIN D:
Sugar, particularly fructose, has a
negative “double whammy” effect on vitamin D.
Research has shown that high intake of sugar
increases the production and activity of a specific
enzyme that is responsible for degrading vitamin D.
If that wasn’t bad enough, sugar—again, fructose in
particular—also decreases the production and activity
of an enzyme that is necessary to synthesize vitamin D.
The result? Decreased vitamin D levels which suppress
immune system functioning, potentially leading to
numerous health problems including increased rates
of certain cancers. Since it has been suggested that
approximately 75% of people in Western countries are
deficient in vitamin D as it is, consuming excess sugar
only exacerbates the problem!

MAGNESIUM:
Excessive sugar intake results in
high blood sugar and elevated insulin levels. This not
only decreases magnesium absorption, it also causes
increased release of magnesium by the kidneys. A
vicious cycle ensues. Among the several hundred roles
it plays in human health, magnesium is important in
stabilizing blood sugar. When magnesium is excreted
and levels are low due to high sugar intake, blood
sugar regulation is impaired. This can lead to even
more magnesium being excreted. Because magnesium
is so essential for nearly every bodily function, the
body must keep optimal levels of this key nutrient
available. Cutting the sugar helps ensure that ingested
magnesium is absorbed and that magnesium stores are
not depleted/excreted.

CALCIUM:
Everyone knows that calcium is vitally
important for bone health and numerous other areas,
but it too is negatively impacted by high sugar intake,
primarily because of sugar’s negative influence on
vitamin D synthesis mentioned previously. Because
vitamin D plays a major role in calcium absorption,
decreased levels of this vitamin will have a negative
“ripple effect” on calcium’s absorption and utilization
rates.

CHROMIUM:
The trace mineral chromium is involved
in many bodily functions, especially blood sugar
regulation. As is the case with magnesium and calcium,
high sugar consumption causes higher amounts of
chromium to be excreted, increasing the likelihood of a
deficiency. In fact, one study published in the journal,
Metabolism: Clinical and Experimental, showed that
consuming a diet that consisted of 35% simple sugars
increased natural excretion rates by 300%! Depletion
of chromium stores contributes to decreased glucose
tolerance, which can lead to diabetes.

SUMMARY:
The negative influence that excess sugar
intake has on key vitamins and minerals compounds
the existing body of evidence that too much sugar is
undeniably bad for athletic performance and, more
importantly, extremely harmful to overall health. To
maintain optimal health, it is absolutely imperative
that we take drastic steps to decrease our daily
consumption of sugar. Use Hammer Nutrition fuels
during your workouts and events and ensure that you
are getting enough of the key vitamins and minerals
mentioned above, turn to Premium Insurance Caps to
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